Baked Spicy Harissa Salmon with Lemon Yogurt
This Baked Spicy Harissa Salmon with Lemon Yogurt is bold, bright, and packed with Mediterranean flavour. High-protein, gluten-free, and heart-healthy, it’s a quick oven-baked fish recipe finished with a cool lemon yogurt drizzle.
- Suitable for diets:
- Halal
- Kosher
- Pescatarian
Servings:
Why Diabetes Friendly?
- High Protein: Salmon provides high-quality protein that helps stabilize blood sugar levels.
- Healthy Fats: Omega-3 fatty acids in salmon support heart health and may improve insulin sensitivity.
- Low Carbohydrate: The dish contains very few carbohydrates, minimizing blood glucose spikes.
- Anti-Inflammatory Ingredients: Olive oil, garlic, and herbs provide compounds that support metabolic health.
- Balanced Meal Base: Pairing with vegetables or whole grains allows flexible blood sugar management.
- No Added Sugar: The recipe relies on spices, lemon, and herbs for flavour without added sweeteners.
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Equipment
- Baking sheet
- Small mixing bowls
- Zester (or microplane)
Ingredients
Salmon
- salmon (about 5–6 oz each) 4 fillets
- olive oil 1 tbsp
- harissa paste 1½ tbsp
- garlic (finely minced) 2 cloves
- lemon juice 1 tbsp
- lemon zest ½ tsp
- salt ½ tsp
- black pepper ¼ tsp
Lemon Yogurt Sauce
- Greek yogurt (plain ) ½ cup
- lemon juice 1 tbsp
- olive oil 1 tbsp
- parsley (chopped) 1 tbsp
- salt Pinch
Optional Garnish
- Fresh parsley or cilantro
- Lemon wedges
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Cooking Tips
- Room Temperature Fish: Let salmon sit at room temperature for about 10 minutes before baking for more even cooking.
- Even Thickness: Choose fillets with similar thickness so they cook at the same rate.
- Harissa Control: Adjust the amount of harissa depending on spice preference and brand heat level.
- Moist Texture: Avoid overbaking; salmon should flake easily but remain slightly moist in the centre.
- Flavour Boost: Extra lemon zest added just before serving brightens the dish.
- Crispy Finish: Broil for 1–2 minutes at the end if you want a lightly caramelized top.
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Instructions
- Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a small bowl, whisk together the olive oil, harissa paste, garlic, lemon juice, lemon zest, salt, and pepper.1 tbsp olive oil, 1½ tbsp harissa paste, 2 cloves garlic, 1 tbsp lemon juice, ½ tsp lemon zest, ½ tsp salt, ¼ tsp black pepper
- Place the salmon fillets on the prepared baking sheet and spoon the harissa mixture evenly over the top of each fillet.4 fillets salmon
- Bake for 10–12 minutes, depending on thickness, until the salmon flakes easily with a fork.
- While the salmon bakes, stir together the Greek yogurt, lemon juice, olive oil, herbs, and a pinch of salt to make the yogurt drizzle.½ cup Greek yogurt, 1 tbsp lemon juice, 1 tbsp olive oil, 1 tbsp parsley, Pinch salt
- Serve the salmon with a spoonful of the lemon yogurt sauce and garnish with fresh herbs and lemon wedges.Fresh parsley or cilantro, Lemon wedges
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FAQ
- Can I grill the salmon instead of baking it?
Yes. Grill over medium heat for about 4–5 minutes per side. - Is harissa very spicy?
It varies by brand, but you can reduce the amount or mix it with more olive oil to mellow the heat. - Can I make the yogurt sauce ahead of time?
Yes. Prepare it up to 2 days in advance and store in the refrigerator. - What sides pair well with this salmon?
Roasted vegetables, couscous, quinoa, or a simple Mediterranean salad work well. - Can I use another fish?
Yes. This marinade works well with trout, cod, or halibut.
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Nutrition
Per serving
Calories: 137.3kcal
Carbohydrates: 3.2g
Fiber: 0.3g
Sugar: 1.8g
Fat: 9.4g
Saturated Fat: 1.4g
Trans Fat: 0.003g
Protein: 9.9g
Nutrition Facts
Baked Spicy Harissa Salmon with Lemon Yogurt
Serving Size
1 fillet
Amount per Serving
Calories
137.3
% Daily Value*
Fat
9.4
g
14
%
Saturated Fat
1.4
g
9
%
Trans Fat
0.003
g
Cholesterol
20.7
mg
7
%
Sodium
391.7
mg
17
%
Potassium
251.2
mg
7
%
Carbohydrates
3.2
g
1
%
Fiber
0.3
g
1
%
Sugar
1.8
g
2
%
Protein
9.9
g
20
%
Vitamin C
5.9
mg
7
%
Calcium
38.8
mg
4
%
Iron
0.5
mg
3
%
Magnesium
15.3
mg
4
%
Zinc
0.4
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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